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About this tool
Short posture routines for working on a sofa or in a cafe, using a standing desk, or sitting in a driver's seat.
Pick where you sit or stand and follow a quick setup check plus stretches that fit that spot. This page brings together 4 separate posture routine pages (Cafe working, Driver seat, Sofa working, Standing desk) so you can compare them without hunting for the right one.
Open Posture Routine on AltFTool — it loads instantly in your browser.
Choose your situation at the top: Cafe working, Driver seat, Sofa working, Standing desk. On a phone it is a drop-down list.
Fill in the posture routine for that situation; each of the 4 options keeps its own rules, data and defaults.
Read the result, then switch situation to compare. The page link keeps your situation (?v=cafe-working), so you can bookmark or share it.
Cafe working, Driver seat, Sofa working and the rest sit behind one picker, so switching situation takes a tap instead of a new search.
Every situation keeps its own rules, numbers and defaults rather than one generic template.
The link remembers the situation you picked, so a bookmark or a shared link opens straight on it.
4: Cafe working, Driver seat, Sofa working, Standing desk. Pick one at the top of the tool; the page link updates (for example ?v=cafe-working) so you can bookmark or share that exact view.
Pick the table whose surface is closest to your seated elbow height. For someone 175 cm tall that is usually a counter-height table with a mid stool: the elbow lands about 87 cm above the floor against an 89 cm table, versus a 7 cm shortfall at a standard 75 cm dining table.
At least a 15-minute break every two hours of driving, which is what UK Highway Code Rule 91 recommends for a long journey. Professional drivers under EU Regulation (EC) No 561/2006 must take at least 45 minutes after no more than 4.5 hours, and that break can be split into 15 minutes followed by 30 minutes.
For short stretches it is manageable; as an all-day setup it is not, because a sofa gives no lumbar shape, sits too deep for most people's thighs, and puts the screen far below eye level. If it has to happen, add firm back support, get the screen up off your lap and stand up at least every 30 minutes.
Aim for at least 2 hours of standing and light walking across the working day, progressing towards 4 hours — the target set out in the 2015 British Journal of Sports Medicine expert statement on the sedentary office. Build up gradually rather than jumping straight to four hours, and break standing into blocks rather than one long stint.